Sesame seeds benefits and side effects

While it's widely acknowledged that consuming sesame seeds during winter offers numerous health benefits, have you ever wondered exactly what makes them so advantageous for our well-being? In this article, we delve into all Sesame seed benefits and side effects, so that you'll gain insight into how this humble seed serves as a potent remedy for promoting our health.

Some basic information about sesame

Sesame is cultivated only in Central Asia and North Africa because sesame requires moderate temperatures to grow. This is the reason why sesame seeds are prevalent in the food of these countries. You will rarely find recipes using sesame seeds in Western countries. Seeing the benefits of sesame seeds, China has well incorporated them into its food. China is the only country where cooking without sesame or sesame oil cannot be imagined.

There are mostly three types of sesame seeds – white, black, and light yellow sesame.

Out of which white sesame grows the most. That is because its plant is a bit strong and can easily withstand adverse conditions. Whereas yellow sesame has the lowest yield because its crop is delicate and does not grow so easily. This is the reason why yellow sesame seeds are rarely seen in the markets whereas white sesame seeds are in abundance.

Health benefits of sesame seeds

Sesame seeds are full of proteins. They have numerous minerals like calcium, iron, magnesium, manganese, etc. They contain Vitamin-E and multiple vitamins of Vitamin-B family. This is the reason sesame seeds are called a Multi-purpose nutrient bank.

1. Maintains blood pressure

Vitamin-E and many types of polyunsaturated fatty acids like phytosterol, lignan, etc. are present in sesame seeds. Many researches show that the combination of Vitamin-E and polyunsaturated fatty acids helps in controlling blood pressure. Therefore, daily consumption of sesame seeds keeps you away from problems like high blood pressure.

2. Speeds up digestion

Fiber present in food helps in digesting food quickly. Due to this problems like acidity and indigestion do not occur. This is the reason the consumption of more salad with food is advisable.

But not only salad, sesame seeds are also rich in fiber. About 42% fiber is present in 100 gm of sesame seeds. Therefore, consuming sesame seeds daily keeps your digestion fine.

3. Increases hair length

Proteins found in sesame seeds are 89.57% of easily digestible protein is found in sesame. There is about 18-20 gm of protein in 100 gm of sesame seeds. This is the reason why sesame is also called the crown of 8 grains.

Being a source of protein in such quantity, it is very helpful in hair growth.

4. Strengthens bones

Sesame contains necessary minerals like calcium, manganese, phosphorus, potassium, magnesium, etc. for bones. All these minerals play an important role in the strength of bones. This is why consuming sesame seeds daily keeps your bones strong.

Eating sesame seeds will prove to be a panacea for women above 35 years of age, lactating women, and women suffering from the problem of white discharge.

5. Reduce cholesterol 

Fat is of two types- Saturated fatty acids and unsaturated fatty acids. Unsaturated fatty acids are less harmful to our body than saturated fatty acids because saturated fatty acids do not melt quickly. Therefore they keep accumulating in the body. Ultimately, it causes high blood pressure and consequently heart disease.

In sesame seeds, the average oil content is 45-57%. Sesame oil consists of 80% unsaturated fatty acids and 20% saturated fatty acids.

Sesame oil is a rich source of the unsaturated fatty acid Linoleic acid, which is essential for the body to digest cholesterol. Without sufficient Linoleic acid, the body may struggle to break down cholesterol, leading to a range of health issues. Therefore, incorporating sesame oil into our diet protects us from diseases caused by high cholesterol like heart disease, obesity, and high blood pressure.

6. Provides relief from joint pain

Arthritis is a disease that affects the joints, causing wear and tear of the cartilage on the bone ends. This leads to friction between the bone ends upon repeated movement, resulting in swelling and irritation.

Sesmol, a component found in sesame, has anti-inflammatory properties. It suppresses the chemicals responsible for inflammation and the accompanying burning sensation. Therefore, consuming sesame seeds daily can provide great relief to arthritis patients suffering from joint pain.

7. Prevents cancer

Sesame seeds are rich in antioxidants that lessen oxidative stress. Oxidative stress adversely affects the body cells which results in cancer, heart diseases, and brain-related diseases.

Read – What is Oxidative Stress? And how does it affect our body and make us old and sick?

Many researches show that the Sesamin present in sesame seeds has anti-cancer properties. It prevents cancer cells from proliferating and growing.

8. Reduces Type-II Diabetes

It has been seen in many researches that eating sesame seeds has a very positive effect on diabetic patients. Therefore, eating sesame seeds daily is very beneficial for diabetes patients. Sesame seeds are a true nutritional powerhouse, containing impressive amounts of protein and fiber. 100 grams of white sesame contains 12 grams of fiber and 18 grams of protein. These nutrients are important for feeling full and keeping blood sugar levels stable by slowly releasing glucose into the bloodstream.

But that's not all – sesame seeds are also a rich source of magnesium, a mineral that is important for many bodily functions. In particular, magnesium plays an important role in regulating insulin production and glucose metabolism, making it an essential nutrient for maintaining healthy blood sugar levels.

9. Increases immunity

Sesame seeds are a tiny but mighty source of essential vitamins and minerals that are crucial for maintaining good health. These tiny seeds are packed with antioxidants, including sesamol and sesamin, which are known for their powerful health benefits.

These antioxidants help to bolster the immune system and enhance disease resistance in the body by protecting it against harmful free radicals that can cause damage to cells and tissues. As a result, sesame seeds are often referred to as a "Powerhouse of nutrients."

Typically, when it comes to seed oils, cold-pressed oils are considered healthier due to the low temperature used during the extraction process. However, when it comes to sesame oil, the opposite is true. Hot-pressed sesame oil has been found to have higher levels of antioxidants than cold-pressed sesame oil, making it the healthier option.

White or black sesame seeds are healthy?

Many individuals are often left wondering which variety of sesame seeds is better to consume - white sesame or black sesame. The color of the sesame seed's outer layer plays a significant role in determining its nutritional value. As the color of the sesame seed darkens, the amount of oil present within it decreases, while the proportion of protein increases. White sesame seeds are known to have a higher oil content, while black sesame seeds are fortified with a greater amount of protein. Therefore, black sesame seeds are considered to be a more nutritious option.

Disadvantages of eating too much sesame seeds

Any food item can be beneficial only if we take it neither less nor more than required. How many sesame seeds should we eat in a day? This question is obvious after knowing the countless benefits of sesame seeds.

Sesame seeds are full of proteins, minerals, vitamins, good fats, and numerous different types of bioactive. Each nutrient is beneficial for different physiological processes. This is the reason their quantity should not be overblown otherwise, it can prove harmful. Hence, how many sesame seeds should be consumed daily? it depends on many factors like age, daily routine, gender, medical history, etc.

Still, 10 gm of sesame seeds i.e. one spoon of sesame seeds per day is enough. This is a ratio that will be profitable for an average individual. Therefore, you can consume 10 gm of sesame seeds daily either by soaking them overnight or by taking them in paste form.

Note:-We suggest that you avoid consuming sesame seeds as a part of your daily diet due to the high oil content in them. Consuming the same food item daily can increase the risk of overloading your body with a particular nutrient. It is advisable to incorporate a variety of foods in your daily routine to promote a healthy and balanced diet. Consuming sesame seeds in moderation is recommended as excessive consumption can lead to indigestion. Therefore, it is best to enjoy sesame seeds as a part of a balanced diet.

1. May increase weight

Eating more sesame seeds daily can make you fat. The amount of oil content in sesame seeds is good enough. Therefore, consuming more than required will cause to accumulate fat in your body and will result in weight gain.

10 gm of sesame seeds gives about 52 calories. If you are weight conscious then consume them keeping their calories in mind.

2. Lower the blood pressure

Sesame seeds are rich in Vitamin E and polyunsaturated fatty acids. The combination of both reduces high blood pressure. Therefore, excess sesame seeds can bring down the blood pressure below the normal 120/80 mmHg.

3. Can cause kidney stones

Some anti-nutrients are also present in sesame seeds. Of which oxalic acid, phytic acid, and tannin are the main ones. All these anti-nutrients reduce the absorption of minerals and proteins in the body. Due to this, they start to get deposited in the kidney as stones.

4. Cause of indigestion

When food is not absorbed properly due to anti-nutrients, it causes indigestion.

How to avoid anti-nutrients present in sesame seeds?

It has been observed in many researches that the amount of these anti-nutrients is reduced when sesame seeds are cooked. Even if some other source of calcium is taken along with sesame seeds, these anti-nutrients become ineffective to a great extent. Other options are soaking or germination by which effects of these anti-nutrients can be reduced.

Nutritional value of sesame seeds/ 100 gm

Protein – 17-18 gm

Fiber – 11.8 – 18 gm

Carbohydrates – 9.85

Fat – 49.7

Copper – 1.58 mg

Iron- 14.6 mg

Magnesium – 324 mg

Manganese – 1.24 mg

Phosphorus – 605 mg

Potassium – 468 mg

Selenium – 26.5 mg

Sodium – 2.31 mg

Zinc – 5.74 mg

Vitamin E – 25 mg

Vitamin B1 or Thiamine – 79 mg

Vitamin B2 or Riboflavin – 25 mg

Vitamin B3 or Niacin – 4.52 mg

Vitamin B5 or Pantothenic Acid – 5 mg

Vitamin B6 – 79 mg

Vitamin B9 or Folate – 97 mg

Question:

1. Is it good to eat sesame seeds daily?

Eating sesame seeds daily is beneficial for health. Sesame seeds are rich in proteins, minerals, vitamins, and antioxidants. Consuming sesame seeds daily can help strengthen bones, reduce diabetes, and keep blood pressure under control. However, consuming excessive amounts of sesame seeds daily can lead to weight gain. Therefore, it is recommended to consume 10 grams of sesame seeds daily, which provides approximately 52 calories. If you are weight-conscious, then it is important to keep the calories in mind while consuming sesame seeds.

2. Which is better, black or white sesame?

It is not correct to say which one is better because both black and white sesame seeds have different nutritional values. Black sesame seeds have a higher proportion of protein, while white sesame seeds have a higher proportion of oil. White sesame oil contains linoleic acid, which helps to reduce cholesterol.

Medically edited by:

Dr. Dolly